Recovering From An Injury
Though you should get proper rest after the injury
, there are certain activities than you can do to help you recover. To maintain a base of fitness in your life, there are ways to work out while recovering, but you should get a feel for what you can do first.If you have had a recent injury, one of your main concerns may be how soon you can return to play. Returning too soon can increase your risk of re-injury or developing a chronic problem that will lead to a longer recovery.
Waiting too long, however, can lead to unnecessary de-conditioning from your sport. One thing that can improve your recovery is a high level of conditioning prior to injury.
Not only will being in great shape reduce your risk of injury and possibly lessen the severity, but it also has been shown to reduce recovery time. Before you do any exercise after an injury, you should first get the approval and recommendations of your treating physician or therapist.
Follow their recommendations for when you can resume, how much, and what type of exercise is best. During the acute recovery phase you should be following the R.I.C.E. principle, which is Rest, Ice, Compression, and Elevation.
You should also limit your activity and allow yourself time to heal. Depending on the type and severity of your injury, treatment may also include medical care, surgery, various taping, bracing, and physical therapy.
While your injury heals, try to maintain overall conditioning if physically possible. Try alternate forms of training such as water running, swimming, cycling, rowing, or weight training the un-injured parts of your body.
Regaining range of motion and strength should be started as soon as your physician or therapist clears you. Use any pain or discomfort as a sign to avoid certain movements.
Once muscle strength and flexibility return you can slowly get back into conditioning for your sport. You could probably train at about 50 to 70 percent of your maximum capacity for a few weeks.
During this phase, functional drills for balance, agility, and speed can be added as tolerated. Even if one body part or joint is immobilized, there is usually no reason that you cannot find other ways to stay fit while rehabilitating.
It may take some creativity and flexibility to try new things, but most athletes find training through injury very possible. The key is to maintain the right attitude and protect the injured part until it heals fully.
If your ankle or foot is injured, you still have many exercise options. If your doctor approves it and you are able to, you can use the rowing machine, swim, or weight train on your other body parts.
Work with your doctor or trainer to find other non-weight bearing cardio exercise you can do and spend 30 to 60 minutes about three times a week on that exercise to maintain endurance. Circuit training is also a great choice for exercising through injuries.
Leg and knee injuries can be fairly limiting for most athletes since most exercising require these limbs. Almost all endurance exercise requires flexion and extension of the knee joint, so developing a new routine may be frustrating.
One-legged cycling, kayaking, and using an upper body hand cycle are some viable options. Swimming may also be a possibility if you use a pull buoy so you do not kick or use your legs.
Shoulder or other upper body injuries often allow the most possibility for continuing traditional cardio exercise because the lower body can be exercised fully. Walking, stair climbing, stationary cycling, and the elliptical trainer are all possibilities.
In addition, circuit training routines will maintain strength and power in the non-injured muscles and joints. Back injuries can be difficult to recover from, so talk with your doctor about your exercise limitations before you begin any alternate activities.
Walking, swimming, and recumbent cycling are generally safe for those with low back pain. These activities will also help you maintain cardiovascular fitness as you recover.
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